Everyday Considerations

I want to help a family member try keto. How can I get them on board?

Start by telling them about the ketogenic diet and offering them educational materials such as this book or pointing them to online resources, such as Ketogenic.com. Perhaps even gift them a membership to Ketogenic.com+ to help get them started.

What happens if I cheat one weekend?

While eating more carbs every weekend may not be ideal , slip-ups do happen, and while they should be rare, they do not require you to panic. If you get kicked out of ketosis, you may feel groggy or have a hard time focusing, but just get back on track and you’ll feel normal again soon. The longer you’ve been keto-adapted, the quicker you’ll get back into ketosis after a cheat day.

What should I do if I hit a weight-loss plateau?

As with any diet, it is possible to hit a plateau on the ketogenic diet. If this happens to you, it is time to reassess your diet. Ask yourself the following questions:

  • Are my carbs low enough?
  • Have I tried increasing or decreasing my protein intake?
  • What are my total calories?
  • Have I tried cutting out dairy?
  • Am I consuming too many artificial sweeteners?
  • Have I tried tracking my macros and measuring my food?

Keep in mind that the number on the scale doesn’t always tell you what’s really going on. If you lose 2 pounds of fat and gain 2 pounds of muscle, you may not have lost any “weight,” but you are doing a great job because you are losing fat and gaining muscle, which is exactly what you want.

Can I eat out on a ketogenic diet?

Absolutely. In fact, we find that eating out on a ketogenic diet is much easier than eating out on a low-fat diet. You can never go wrong with a nice Cobb salad or a fatty cut of meat with a side of vegetables cooked in melted butter. Be careful of hidden carbs, such as those in sauces and dressings. Don’t be afraid to ask your server how something is prepared prior to ordering.

If you’re traveling and want to take along a snack, pack some nuts, pork rinds (or pork skins), and/or Parmesan crisps.

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